Fat burning foods

Consuming certain fat burning foods can lead to a reduction in body fat. When a person adds these fat-burning foods to the diet, they can burn fat and lose weight over time. Such fat burning foods include eggs, nuts, and oily fish.

The term “fat burning foods” may apply to those that produce fat loss by stimulating metabolism, reducing appetite, or reducing overall food intake.

All foods stimulate metabolism. However, some types of food, such as chili peppers, might have a larger impact on metabolism than others. Eating these foods may lead to weight loss.

Certain foods, such as nuts, can also offset hunger for longer than others. Consuming these foods may help control appetite and reduce overall food intake, leading to weight loss.

In this article, we examine some fat burning foods that could help people lose weight. We also take a look at how best to include these foods in the diet.

Nuts

cashews, almonds, hazelnuts, pistachios and walnuts are fat burning foods.
Regularly eating nuts can help boost energy levels and offset hunger.

Nuts are very nutritious. They are high in protein and good fats, which are both beneficial for offsetting hunger over long periods.

Importantly, people can incorporate nuts into a healthful diet without gaining any weight.

For example, one study from 2011, published in the Journal of Nutrition and Metabolism, found that including nuts in the diet over 12 weeks led to improvements in diet quality, without any weight gain.

Oily fish

Fish is a type of healthful food that contains vital omega-3 fatty acids. Oily fish such as salmon are particularly high in long-chain fatty acids that are difficult to find elsewhere.

Fish is also high in protein. Dietary protein can offset hunger, and it is an important tool for weight loss.

Yogurt

Yogurts can vary in their nutritional content. Plain yogurt, such as Greek-style yogurt, is the most healthful. It contains a variety of vitamins, minerals, and probiotics.

Yogurt also contains different types of protein, such as casein and whey. A study from 2014 that appears in the Nutrition Journal shows that eating high-protein yogurt can have benefits for appetite control, offsetting hunger, and lowering overall food intake.

Split peas

Split pea and lentil stew or curry with chillis are fat burning foods
Split peas are a healthful source of energy and a versatile ingredient.

Peas are high in vitamins, minerals, and fiber. They also contain complex carbohydrates, which are a good source of energy.

Split peas also contain proteins that can offset hunger.

A 2011 study that appears in the Nutrition Journal explains that the protein contained within split peas has a greater impact on reducing hunger than whey protein from milk.

Eggs

Eggs are rich in vitamins, minerals, and other nutrients important to health, report the American Heart Association (AHA). They are high in cholesterol, but there is no evidence to suggest that eating cholesterol causes high cholesterol in the body.

Eggs are also an excellent source of protein and can help control appetite. A study in the journal Nutrition Research found that eating eggs at breakfast had a positive impact on controlling hunger and food intake later in the day.

Chili peppers

Chili peppers contain the chemical capsaicin, which could have benefits for weight loss.

A 2012 systematic review, published in the journal Appetite, shows that capsaicin may increase fat burning and reduce appetite. These effects may help lead to weight loss.

Coconut oil

Coconut oil contains a high level of medium-chain triglycerides. This is a specific type of fat that may have a range of health benefits.

A meta-analysis from 2015, which appeared in the Journal of the Academy of Nutrition and Dietetics, found that these medium-chain triglycerides could lead to weight loss. However, more studies are needed to confirm the results.

Many scientists believe that medium-chain triglycerides can increase energy consumption and reduce fat stores.

Green tea

Green tea is a fat burning food
Green tea has many health benefits, such as aiding weight loss.

Green tea is a beneficial source of antioxidants and may have several health benefits. One of these benefits includes weight loss.

A high-quality review from 2012, published in the Cochrane Database of Systematic Reviews, found that green tea consumption led to weight loss in adults who were overweight or obese.

The amount of weight loss was small but consistently present across several different studies.

Adding fat burning foods to the diet

In some cases, it is possible to base a meal on one particular fat burning food. For example, it may consist of oily fish such as salmon with vegetables. Another option is to have eggs with whole-grain toast for breakfast.

For vegetarians and vegans, plant-based meals that are rich in protein can be a useful way to aid weight loss. Mixing fat-burning foods such as split peas with other beneficial sources of protein are one way of doing this. Examples of this include split pea soup, or split pea dal.

It may also be beneficial to choose fat-burning snacks such as nuts. Such snacks are more able to satisfy hunger and control appetite than others, such as chocolate or chips.

Summary

Certain foods can help a person burn fat and lose weight. However, it is important to remember that fat-burning foods must be part of a healthful diet overall. Also, a person must engage in regular physical activity to burn fat and lose weight.

These foods are unlikely to cause any noticeable fat loss on their own.

Balanced diet guide

A balanced diet includes foods from the five groups and fulfills all of a person’s nutritional needs. Eating a balanced diet helps people maintain good health and reduce their risk of disease.

Dietary guidelines evolve with scientific advances, so it can be challenging to stay on top of current recommendations and know what to eat.

In this article, we look at current dietary recommendations and describe how to build a balanced diet.

What is a balanced diet?

vegetables are part of a balanced diet
Eating a balanced diet will help a person stay healthy.

A balanced diet is one that fulfills all of a person’s nutritional needs. Humans need a certain amount of calories and nutrients to stay healthy.

A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.

By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.

The United States Department of Agriculture (USDA) used to recommend following a food pyramid. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate.

According to the USDA’s recommendations, half of a person’s plate should consist of fruits and vegetables.

The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy.

The 5 food groups

A healthful, balanced diet includes foods from these five groups:

  • vegetables
  • fruits
  • grains
  • protein
  • dairy

Vegetables

The vegetable group includes five subgroups:

  • leafy greens
  • red or orange vegetables
  • starchy vegetables
  • beans and peas (legumes)
  • other vegetables, such as eggplant or zucchini

To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables.

Additionally, the USDA recommends that people eat vegetables from each of the five subgroups every week.

People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables remove some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthful fats to a dish.

Fruits

A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits.

Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits, or fruits canned in water instead of syrup.

Grains

cooked quinoa on fork part of balance diet
Whole grains usually contain more protein than refined grains.

There are two subgroups: whole grains and refined grains.

Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. The body breaks down whole grains slowly, so they have less effect on a person’s blood sugar.

Additionally, whole grains tend to contain more fiber and protein than refined grains.

Refined grains are processed and do not contain the three original components. Refined grains also tend to have less protein and fiber, and they can cause blood sugar spikes.

Grains used to form the base of the government-approved food pyramid, meaning that most of a person’s daily caloric intake came from grains. However, the updated guidelines suggest that grains should make up only a quarter of a person’s plate.

At least half of the grains that a person eats daily should be whole grains. Healthful whole grains include:

  • quinoa
  • oats
  • brown rice
  • barley
  • buckwheat

Protein

The 2015–2020 Dietary Guidelines for Americans state that all people should include nutrient-dense protein as part of their regular diet.

The guidelines suggest that this protein should make up a quarter of a person’s plate.

Nutritious protein choices include:

  • lean beef and pork
  • chicken and turkey
  • fish
  • beans, peas, and legumes

Dairy

Dairy and fortified soy products are a vital source of calcium. The USDA recommends consuming low-fat versions whenever possible.

Low-fat dairy and soy products include:

  • ricotta or cottage cheese
  • low-fat milk
  • yogurt
  • soy milk

People who are lactose intolerant can opt for low-lactose or lactose-free products, or choose soy-based sources of calcium and other nutrients.

Losing weight

walking up stairs
A person can burn calories by taking the stairs.

A poor diet is a common reason why people struggle with weight loss.

When combined with a regular exercise routine, a balanced diet can help a person reduce their risk factors for obesity or gaining weight.

A balanced diet can help a person lose weight by:

  • increasing their protein intake
  • avoiding excessive carbohydrates or processed foods
  • getting essential nutrients, including minerals, vitamins, and fiber
  • preventing binge eating

People interested in losing weight should begin or enhance an exercise routine.

For some people, adding 30 minutes of walking each day and making minor changes, such as taking the stairs, can help them burn calories and lose weight.

For those that can, adding moderate exercise that includes cardio and resistance training will help speed weight loss.

Summary

Eating a balanced diet means eating foods from the five major groups.

Dietary guidelines change over time, as scientists discover new information about nutrition. Current recommendations suggest that a person’s plate should contain primarily vegetables and fruits, some lean protein, some dairy, and soluble fiber.

People interested in weight loss should also consider introducing moderate exercise into their routines.

Natural colon cleansing

This post explores the concept of natural colon cleansing. A colon cleanse is a popular alternative remedy that some people claim removes waste and toxins from the colon. However, there is little scientific evidence to support the use of natural colon cleansing routines, except for those that doctors prescribe.

Most of what researchers know about safe colon cleansing comes from studies that aim to find ways to improve the colonoscopy procedure rather than to boost energy levels or treat intestinal problems.

People may refer to colon cleansing methods by different names, including:

  • bowel cleanses
  • detoxes
  • flushes
  • juice diets

Most colon cleansing products supposedly help detox the colon or remove harmful substances, such as mucus and dry stool. Some people also use colon cleanses to help relieve constipation.

In this article, we discuss some popular colon cleansing methods and the science behind them. We also consider their potential benefits and risks.

Water

Woman drinking water as part of natural colon cleanseDrinking water regularly can naturally cleanse the colon.

Using water is one of the easiest and safest natural colon cleansing available, and the easiest way to cleanse the colon naturally. Water moistens stool and gives it bulk, facilitating its passage through the colon.

A person who is dehydrated will have fewer bowel movements because their body is trying to retain water. It will reabsorb water from the bowel, which results in the stool becoming dry, hard, and difficult to pass.

Everyone’s daily hydration needs are different, but it is vital to drink plenty of water throughout the day.

Other beverages, including caffeinated ones, contribute toward a person’s daily water intake, but plain water is the best option as it does not contain any calories.

In a 2013 study, researchers in Jordan found that drinking more than four cups of water daily decreased the risk of colorectal cancer, but the results were not statistically significant.

The same study identified constipation as a significant risk factor for colorectal cancer. Drinking at least eight glasses of water a day can help prevent constipation, and it offers many other health benefits too.

Fruit and vegetable juice

Raw fruit and vegetable juices contain many elements that may help cleanse the colon, including fiber, phytochemicals (beneficial plant chemicals), and natural sugars that act as laxatives, such as sorbitol and fructose.

Proponents of juice cleanses recommend the following types of juice:

  • apple, including the peel
  • prune
  • pear
  • banana
  • kiwi
  • grape
  • plum
  • persimmon
  • lemon

Some colon cleanse plans recommend consuming only fluids for a few days at a time to help cleanse the colon and digestive tract.

Most health authorities recommend against juice cleanses. Raw fruit juices can contain compounds that are hard on the kidneys and liver. Without any treatment to kill harmful bacteria and viruses, these juices can also make people ill. They may pose significant dangers for those with medical conditions, such as diabetes.

It is best to consume fruit and vegetable juices in the form of smoothies to keep all the fiber, water, and nutrients intact.

Fiber

Natural colon cleansing found in fiber adds bulk to stool, which reduces the time it spends sitting in the colon and increases the number of bowel movements that a person has. Many natural, whole foods are rich in fiber, including:

  • nuts
  • beans
  • seeds
  • berries
  • whole grains and cereals

People who find it difficult to get enough fiber through their diet can try taking fiber supplements. Popular fiber supplements include:

  • psyllium (Metamucil)
  • polycarbophil tablets (FiberCon)
  • methylcellulose

Fermented foods aid natural colon cleansing

Baked tempeh on tray
Tempeh is a fermented food that may benefit gut health.

Fermented foods often contain high levels of probiotics, which are beneficial bacteria that contribute to gut health.

These bacteria help the bowels move stool out of the colon regularly and reduce the risk of gas, bloating, constipation, and infection.

Common fermented foods that contain probiotics include:

  • yogurt and Greek yogurt
  • apple cider vinegar
  • kefir
  • skyr
  • kimchi
  • sauerkraut
  • pickles
  • miso
  • tempeh
  • kombucha
  • beer and cider
  • some types of cheese

Research suggests that probiotics may help prevent and possibly treat colon cancer, but researchers agree that more studies are necessary to understand these effects. A healthy gut biome offers numerous other benefits for overall health and immune function.

Resistant starches

Some foods contain resistant starches, which are types of sugar that are difficult for the body to break down. These starches remain mostly undigested and become bulk in the stool.

The more bulk there is in the stool, the sooner the bowel is stimulated into action, possibly helping cleanse the colon.

Foods high in resistant starches include:

  • potatoes, sweet potatoes, and yams
  • sugar beets
  • sugar cane
  • sweet corn
  • green bananas
  • beer and cider
  • vegetable stems, tubers, and roots
  • rice
  • buckwheat and millet
  • al dente pasta
  • white bread
  • cornflakes and muesli

Unlike other starches, digesting resistant starches produces compounds that research shows may help:

  • prevent colon cancer
  • improve macronutrient regulation
  • alter hormone levels, potentially improving mental and physical health
  • prevent or control diabetes
  • prevent or control obesity

Lemon juice

Regularly drinking lemon juice can have a positive effect on digestive health and help natural colon cleansing. It seems that people experience the most benefit when they drink it on an empty stomach, which allows the compounds in the lemon to interact more easily with the gut mucosa.

Having a clean colon is crucial for certain screening tests, such as colonoscopies. Most people receiving colonoscopies have to consume a colon cleansing preparation the night before the procedure.

In a 2015 study on colonoscopies, one group of participants received a preparation of ascorbic acid, or vitamin C, in addition to the standard fluid mixture of polyethylene glycol (PEG). The participants who took vitamin C had better bowel preparation than those in the other groups.

Lemon juice is very high in vitamin C so it may be an effective natural colon cleanser.

Herbal teas

Some herbal teas used in natural colon cleansing may be beneficial for digestive health.

Australian research from 2014 found an association between herbal tea consumption and a lower risk of colon cancer.

Other natural teas, such as ginger or lemon tea, may also help digestion.

Possible benefits of colon cleanses

Senior couple smiling outdoors jogging.
People who support colon cleanses claim they can improve energy levels, though there is no scientific evidence to prove this.

There are currently no proven benefits of colon cleanses, natural or otherwise. However, people who promote colon cleanses claim that they provide major health benefits, including:

  • increasing energy
  • removing toxins
  • improving liver function
  • boosting the immune system
  • aiding weight loss
  • relieving bloating, cramps, and gas
  • reducing the risk of colon cancer
  • improving mood

Safety and risks

Some of the potential risks of colon cleansing include:

  • weakness
  • irritability
  • electrolyte imbalance and dehydration
  • vomiting and nausea
  • abdominal cramps
  • dizziness and fainting
  • loss of healthful gut microflora and increased risk of infection
  • diarrhea
  • bowel ulcerations, which are open cuts and sores
  • bowel infection
  • kidney damage and failure

People with preexisting bowel conditions should avoid bowel cleansing methods unless a doctor performs or prescribes them.

The United States Food and Drug Administration (FDA) do not regulate natural colon cleanse products. The FDA have also taken legal action against companies who were using unproven medical claims to promote cleanse products, stating that they could reduce the risk of cancer or treat serious medical conditions.

The U.S. National Institutes of Health also point out several possible risks of cleanses, including:

  • diarrhea, which could lead to dehydration
  • bacterial infection from unpasteurized juice
  • lack of nutrients
  • headaches
  • weakness and fainting

People with kidney conditions should avoid drinking large quantities of juice because it can contain too much oxalate, which can cause kidney problems.

People with diabetes and other metabolic conditions should also avoid detoxes or extreme diets and instead follow a healthful, doctor-recommended diet.

Severely restricting calorie intake, which is often part of colon cleanses, can also be damaging to a person’s overall health. It rarely contributes to long-term weight loss or well-being.

 

Nuts and your health

Two new studies suggest that a small daily serving of nuts may benefit overall metabolic health and keep off the weight we tend to gain as we enter adulthood.
serving of nuts
A daily serving may prevent weight gain and improve metabolic health in the long run, two new studies suggest.

From providing cardiovascular benefits to potentially improving fertility, and even boosting memory and intelligence, the health benefits of nuts are numerous — and no wonder.  They are packed with unsaturated fatty acids, fiber, protein, and other beneficial chemicals, which may all contribute to good health.

However, can these dried seeds aid weight loss? Are certain types better able to support good metabolism?

Two new studies delved deeper into these questions. The authors will present the findings at Scientific Sessions 2018, a conference to be held by the American Heart Association (AHA) in Chicago, IL.

The first study — led by Xiaoran Liu, Ph.D., a research associate in the nutrition department of the Harvard T.H. Chan School of Public Health in Boston, MA — looked at the long-term effects of nuts and peanuts on body weight.

The second study examined the effects of Brazil nuts on satiety, blood sugar, and insulin response.

It was supervised by Mee Young Hong, Ph.D., a registered dietician and a professor in the School of Exercise & Nutritional Sciences at San Diego State University in California.

Nuts prevent weight gain in adulthood

The first study explored consumption in:

  • 25,394 healthy men who had taken part in the Health Professionals Follow-up Study
  • 53,541 women who had participated in the Nurses’ Health Study
  • 47,255 women who had taken part in the Nurses’ Health Study II

The three groups had filled in food frequency questionnaires once every 4 years.

The researchers discovered that replacing foods that had less nutritional value with a 1-ounce serving of nuts and peanuts lowered the risk of weight gain and obesity over the 4-year follow-up intervals.

More specifically, replacing a serving of red meat, processed meat, french fries, desserts, or potato chips with a serving of nuts correlated with significantly less weight gain in the long run.

The study’s first author comments on the findings, saying, “People often see nuts as food items high in fat and calories, so they hesitate to consider them as healthy snacks, but they are in fact associated with less weight gain and wellness.”

“Once people reach adulthood, they start to gradually gain about 1 pound a year of weight, which seems small. But if you consider gaining one pound over 20 years, it accumulates to a lot of weight gain,” Liu notes.

Adding 1 ounce of nuts to your diet in place of less healthy foods — such as red or processed meat, french fries or sugary snacks — may help prevent that slow, gradual weight gain after you enter adulthood and reduce the risk of obesity-related cardiovascular diseases.”

Xiaoran Liu, Ph.D.

Brazil nuts benefit insulin, glucose responses

In the second study, researchers examined the effects of consuming the Brazil variety in 22 healthy adult participants, 20 of whom were women.

The participants added either 36 grams of pretzels or 20 grams of Brazil nuts to their normal diet in two trials. At least 48 hours passed between trials.

The Brazil nuts and pretzels contained about the same number of calories and the same amount of sodium. Both triggered a sense of fullness, but the Brazil type contributed to an increased feeling of satiety.

Forty minutes after the participants had consumed their snacks, the researchers found that the pretzels had caused significant increases in blood sugar and insulin levels, whereas the Brazil nuts had not.

The study’s senior author explains, “While both Brazil nuts and pretzels increased a sense of fullness after they were eaten, eating Brazil nuts stabilized postprandial (after eating) blood glucose and insulin levels, which may be beneficial in preventing diabetes and weight gain.”

Although the study was observational, the researchers speculate that selenium may explain the benefits of Brazil nuts. Prior studies had linked the mineral with better insulin and blood sugar responses, and Brazil nuts are rich in selenium.

However, the researchers caution that because only 9 percent of participants were men, the study’s findings may not apply to all.

Our study allows researchers and clinicians to consider the possible beneficial role of Brazil nuts to help people feel full and maintain a healthy level of glucose, reducing the risk of obesity and diabetes.”

Mee Young Hong, Ph.D.